Have you found the secret?

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Replies

  • cwolfman13
    cwolfman13 Posts: 41,865 Member
    Have you found the secret?

    Yeah....get your nutrition and fitness on...forever.
  • saires_au
    saires_au Posts: 175 Member
    I would like to thank the users who frequently quote along the lines of

    'find out how many calories you can eat and still lose weight, not how few you can eat and lose weight'

    I have now lost 9.5kg (20lbs) over 8 weeks and have increased my daily calorie intake from 1400 to 1650 most days and about once a week or so having one day of 2000 calories, and I am consistently losing weight and slowl increasing calories to slo my loss to a more sustainable rate.



    I think the key things for me have been

    1) pre logging food
    2) being flexible about my pre-logged food if I change my mind or circumstances change
    3) building a healthier attitude towards food - no more good or bad foods! No more off limit foods
    4) working out through trial and error and the help of my fibit what my TDEE is (still a work in progress)
    5) expanding my recipe base and creating variety
    6) moving more
    7) making allowances for social occasions where I will go over my daily calorie goal either through creating a deficit over the week by eating sightly less daily, increasing my weekly activity or trying to stay at or below my maintenance goal on that day
  • Tom_on_keto
    Tom_on_keto Posts: 23
    My main secret has been doing keto, or a low carb high fat diet. Another is that I drink a ton of water, about half my weight or a bit more in ounces. Couldn't be happier with it.
  • kdeaux1959
    kdeaux1959 Posts: 2,675 Member
    Pssst, here is the real secret but don't tell anybody I told you...

    Eat less (calories-Not necessarily less food) and do more (activity - not necessarily exercise)
  • time4kim2014
    time4kim2014 Posts: 85 Member
    Excellent advice!
  • Jestinia
    Jestinia Posts: 1,153 Member
    All the secrets I have found so far had an expiration date. Just counting calories worked for awhile. Low carb worked for about a year. Alternate Day Fasting only worked for two weeks and I really just maintained. Plus I couldn't sleep. Ugh! I need my beauty sleep. Or more like my anti-homicidal urges snooze. I've ordered and tried about every supplement the meddling FDA hasn't banned and some worked to control my voracious appetite...for awhile. Running was great-until I started to mess up my knees. I miss running.

    Anyway, if you find something that works forever and ever, I'd love to know what it is!
  • eldamiano
    eldamiano Posts: 2,667 Member
    Have you just completely ignored the point of MFP in the process of writing this post?
  • obmckenzie
    obmckenzie Posts: 75 Member
    The secret is finding a process that works for you.

    For me that is a low-carb/high fat diet. As a 32 year old with PCOS the Calories in V Calories out didn't work for me. I had to cut out added sugars, which while initially difficult, now I do not miss them.

    I also found and exercise style I like, weight lifting. I've always enjoyed pushing my limits with things I can carry and lift, so now I do that instead of running everyday for hours (NOT TO SAY I DON'T LIKE RUNNING! I like running, but 5ks are more my style)

    That is what works for me. You should think about what works for you. Everyone is different and there are million different ways to do something.
  • J72FIT
    J72FIT Posts: 6,002 Member
    eat less that you burn

    Yep...
  • bigswany
    bigswany Posts: 3 Member
    Go to MAYO clinic weight loss pyramid tool and follow that, being sure to measure all your portions. If you follow this HONESTLY, right down to tracking and MEASUREING your portions, YOU WILL NOT FAIL
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    In order to lose weight you have to be in a calorie deficit.

    In order to know if you're in a calorie deficit, you have to weigh/measure/log your food. (use a food scale)

    Exercise is important to health, but not necessary to lose weight. (still, find something you love and do it)

    Eat foods you like, make healthy choices along the way, learn portion control/moderation.

    Be patient & don't quit.

    ETA: Be honest with yourself. That slab of cake is not going to be 150 calories.
  • stofteland
    stofteland Posts: 19 Member
    How should my meals be spaced out? I have heard several things from 2-3 hours, 4 hours, etc? Any input? Should always have protein, from what I hear.

    What are good "low sodium" protein and carb choices? I buy whole grain bread and wraps(100 % Whole wheat), but they seem to be really high in sodium and sugar. I also try to cook more fresh meat and chicken, and not buy the deli meat. The sodium seems to affect my weight loss. I try to buy Ezekiel brand cereals and breads. Looking for other options. Going to the grocery store is frustrating.
  • cerumens
    cerumens Posts: 45 Member
    The secrets that are working for me:

    1. http://www.myfitnesspal.com/topics/show/819055-setting-your-calorie-and-macro-targets

    2. If you aren't already using one, get and use a food scale. Weigh all solids. Measuring cups/spoons are not accurate:
    http://www.youtube.com/watch?v=JVjWPclrWVY

    3. http://www.myfitnesspal.com/topics/show/1080242-a-guide-to-get-you-started-on-your-path-to-sexypants

    4. http://www.myfitnesspal.com/topics/show/872212-you-re-probably-eating-more-than-you-think

    This! I have tried everything but the answers are in the above links.
  • gypsy_spirit
    gypsy_spirit Posts: 2,107 Member
    How should my meals be spaced out? I have heard several things from 2-3 hours, 4 hours, etc? Any input? Should always have protein, from what I hear.

    What are good "low sodium" protein and carb choices? I buy whole grain bread and wraps(100 % Whole wheat), but they seem to be really high in sodium and sugar. I also try to cook more fresh meat and chicken, and not buy the deli meat. The sodium seems to affect my weight loss. I try to buy Ezekiel brand cereals and breads. Looking for other options. Going to the grocery store is frustrating.


    Meal timing is irrelevant. Eat your meals at the times that work for you and so you stay satiated. As far as low sodium, sugar, and carb choices, there is no reason to limit these unless you have a medical issue that makes it necessary.

    Work on staying in your calories deficit. Once you can do that easily, then work on meeting your macros (protein, fat, then carbs). Once you can do these two things with no problems - then you can start thinking about things like sodium or sugar.
  • JoRocka
    JoRocka Posts: 17,525 Member
    there is no secret- the answer is the same for everyone- most people just don't want to do the work.

    consistency
    persistence
    diligence with maintaining a calorie deficit.
  • Helloitsdan
    Helloitsdan Posts: 5,564 Member
    http://www.myfitnesspal.com/topics/show/974889-in-place-of-a-road-map-short-n-sweet
  • Rocbola
    Rocbola Posts: 1,998 Member
    The one that let's the lbs. melt away? I mean besides exercise, what do you eat everyday? Just want to know if anyone has this figured out? Maybe feels like they have found the answer? Please don't keep it a secret anymore! Share it w/ me!!:heart:
    That IS the secret. It's what you eat everyday and exercise, mixed with some commitment and perseverance. There is no shortcut.
  • November_Fire
    November_Fire Posts: 165 Member
    The top secrets are:

    1. Exercise gets you fit, but you burn much smaller numbers than you think and eat much bigger ones. Don't think in terms of 'burning off' any binges or bad habits.

    2. Don't eat crap - the obvious crap like handfuls of chocolate bars, sweets, donuts etc.

    3. Smaller portions. Many people aren't sure what a proper portion should look like and would often accuse one of looking 'far too small'. But you don't have to eat until you're uncomfortably stuffed. The pictures on the fronts of the boxes generally lie about what should be on your plate (although, see point 2: follow that and there'll be no boxes with their pretty pictures tempting you to load up!)

    Basically the rule 'eat a bit less and do a bit more' works for everyone, and if it's not working you're eating more than you think (lots more calories in) and doing less than you think (the media would have us believe almost every act burns 'hundreds!' of calories.)
  • mamadon
    mamadon Posts: 1,422 Member
    Eat what you want in moderation. Don't restrict a food group. Calories in vs calories out.
  • A_Fit_Mom
    A_Fit_Mom Posts: 602 Member
    My only secret is tracking what you eat and exercising. As long as you are coming in under goal most days, you will lose. But it is ok to have a day here and there that you go over. You can't deprive yourself from living. So if you have a Friday night where you go over a bit, just take the next day and work a little harder.


    Everything evens out.
  • melsinct
    melsinct Posts: 3,512 Member
    1. Log your food as accurately and honestly as possible - If it goes in your mouth it gets logged good, bad and the ugly. While you are starting just worry about the calorie number once you get good at logging then start looking at protein, carbs and fat. Keep it Simple. If you don't have a medical condition that you have to monitor your sugar intake don't even bother tracking it.

    2. Get a digital food scale they are very inexpensive and probably my greatest investment. This will help you learn portion control, which helps with being able to eat in moderation.

    3. Understand that this takes time, so being patient is good!

    4. Understand that weight will fluctuate all the time, don't let your emotions get tied into the number on the scale, the scale is just one of many tools you will use to gauge your progress. My favorite ways to track progress: Fitness Goals, Progress Pics, Measurements, how my clothes fit, and most importantly how do I feel.

    5. Strive for consistency over perfection, if you make 80% good choices the other 20% don't make too much of a difference.

    6. Remember weight loss comes from a calorie deficit, don't make it a huge deficit, keep it reasonable and remember any change you are considering making.. Ask yourself "Am I willing to do this for the rest of my life?" If the answer is yes, then go for it, if the answer is no then start thinking about why you are considering this change.

    7. Find an activity and/or exercise that you enjoy and Get up and MOVE!

    8. STOP LOOKING FOR a secret or magic pill - Calories in vs. Calories out keep it simple it works!


    Well said.

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